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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  Running - Road and Trail8 5:27:02 44.43(7:22) 71.51(4:34) 351
  Orienteering2 2:30:33 16.02(9:24) 25.79(5:50) 62037 /48c77%
  Running - Trail + Terrain2 2:17:39 11.64(11:49) 18.73(7:21) 857
  Total10 10:15:14 72.1(8:32) 116.03(5:18) 182837 /48c77%
averages - sleep:8 rhr:39 weight:73kg

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Sunday Sep 17, 2017 #

10 AM

Running - Road and Trail 13:47 [1] 2.63 km (5:15 / km) +23m 5:02 / km
slept:8.0 shoes: Xtalon 212 #9 (GtWhernside'17)

Legs not up to much

Orienteering 1:28:35 [3] 14.41 km (6:09 / km) +368m 5:27 / km
spiked:17/21c shoes: Xtalon 212 #9 (GtWhernside'17)

Dales Weekend Malham.

I was expecting Malham to be nicer underfoot than Attermire. However I was thinking of Kilnsey and Arncliffe. The visible pave was OK, but the grassy-tussocky pave was not and I spent not enough time looking at my map and shanked a few legs. Messed up in the middle of the long leg in a dead-end of walls, easily caught by both Stevens brothers, they pulled away but good tough-it-out practise to close them down and at least beat them into the finish after nearly being fully dropped. When I took a long)ish_ bearing it seemed to be working well.

Positives to take from the weekend, but a bit disappointed with how tired I felt today. Mainly putting lack of recovery down to not sleeping as long as ideal this week, as well as general travelling. Had planned on getting some hills in from Kettlewell way, but got there and just turned for home - this endurance takes a little bit of time to build.

Saturday Sep 16, 2017 #

12 PM

Running - Road and Trail 15:18 intensity: (10:00 @1) + (5:18 @2) 3.07 km (4:59 / km) +71m 4:28 / km
shoes: Xtalon 212 #9 (GtWhernside'17)

wearing in some new shooos

Orienteering 1:01:58 [4] *** 11.38 km (5:27 / km) +252m 4:54 / km
spiked:20/27c shoes: Xtalon 212 #9 (GtWhernside'17)

Dales Weekend Attermire.

Moving OK, felt like a bit of work though. 1 miss (10, poor direction) of about 45s, other than tat a few wobbles in circles. Often had people popping into controls which was frustrating in a way, but showed that I was generally spot on so I wasn't as hesitant as I can be in the circle - confidence is a habitual voyeur of what is known as...
2 PM

Running - Trail + Terrain 47:59 [1] 6.37 km (7:32 / km) +206m 6:29 / km
shoes: Roclite 280

collecting some controls. Hate running post orienteering.
4 PM

Running - Trail + Terrain 1:29:40 intensity: (1:00:00 @2) + (29:40 @3) 12.36 km (7:15 / km) +652m 5:44 / km
shoes: Roclite 280

Up and over Pen Y Ghent and plover hill (basically a muddy bog). In and out of terrain

Friday Sep 15, 2017 #

7 AM

Running - Road and Trail 30:45 intensity: (19:30 @1) + (11:15 @2) 6.6 km (4:40 / km) +3m 4:39 / km
slept:7.5 shoes: Asics gel windhawk 1

Felt a bit naff, had a bit of a stretch and felt pretty good.

Thursday Sep 14, 2017 #

7 AM

Running - Road and Trail 30:39 intensity: (20:00 @1) + (10:39 @2) 6.34 km (4:50 / km) +4m 4:49 / km
rhr:40 slept:7.5 shoes: Asics gel windhawk 1

Body seems happy to wake up 30mins before alarm at the moment.
6 PM

Running - Road and Trail 1:08:50 [2] 15.66 km (4:24 / km) +26m 4:22 / km
shoes: Asics gel windhawk 1

Met up with Jamie P on Jesus Green and ran out past Fen Ditton and back along the Cam. Good catch-up as paths haven't crossed in a while. Moving OK - R leg feels a bit ungainly but after first 10mins or so running it feels OK.

Wednesday Sep 13, 2017 #

7 AM

Running - Road and Trail 31:51 [1] 6.47 km (4:56 / km) +3m 4:55 / km
rhr:40 slept:7.75 shoes: Asics gel windhawk 1

Felt good on way out, worked out why when I turned back into the wind.
6 PM

Running - Road and Trail 1:17:42 intensity: (14:17 @1) + (30:25 @2) + (8:00 @3) + (25:00 @5) 18.37 km (4:14 / km) +77m 4:09 / km
shoes: Asics gel windhawk 1

2.5/5/2.5/5/2.5/5/2.5 (75s). Around and about Babraham and on the Roman Road after getting a bit lost on the way out. Threw in ~8mins steady tempo beforehand. Gently undulating.

paces: 3:33,35,36,38,43,36,37. Last 2 treading water a bit (unless going downhill) Felt fairly comfortable if not too snappy.

Tuesday Sep 12, 2017 #

7 PM

Running - Road and Trail 58:10 intensity: (10:00 @1) + (48:10 @2) 12.37 km (4:42 / km) +144m 4:27 / km
rhr:37 slept:8.5 shoes: Asics gel windhawk 1

Shaking the legs out, felt naff to start but perked up by end, by which point my head torch was on.

Monday Sep 11, 2017 #

Note
rhr:39 slept:8.5 weight:73kg (rest day)

R hip/upper leg a bit sore from where I stacked it yesterday, but eased as day progressed. Also feeling much more tired than I anticipated - mental on top of physical? Anyway, not ideal to lose a day off the hills/rough stuff as down in Cambridge rest of week, but I suppose yesterday makes up for a it a bit.

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